#1: Flax Seeds
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#2: Flax Seeds
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#3: Flax Seeds
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Nutrition Comparison of Flax Seeds, Flax Seeds, and Flax Seeds

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Calorie Comparison


2000 calories = Full Bar
  • Flax Seeds100 grams (x1)27% DV
  • Flax Seeds1 cup, whole (x1)45% DV
  • Flax Seeds1 tbsp, whole (x1)3% DV

Fat Comparison


65g = Full Bar
  • Flax Seeds100 grams (x1)65% DV
  • Flax Seeds1 cup, whole (x1)109% DV
  • Flax Seeds1 tbsp, whole (x1)7% DV

Carbohydrate Comparison


300g = Full Bar
  • Flax Seeds100 grams (x1)10% DV
  • Flax Seeds1 cup, whole (x1)16% DV
  • Flax Seeds1 tbsp, whole (x1)1% DV

Protein Comparison


50g = Full Bar
  • Flax Seeds100 grams (x1)37% DV
  • Flax Seeds1 cup, whole (x1)61% DV
  • Flax Seeds1 tbsp, whole (x1)4% DV

Cholesterol Comparison


300mg = Full Bar
  • Flax Seeds100 grams (x1)0% DV
  • Flax Seeds1 cup, whole (x1)0% DV
  • Flax Seeds1 tbsp, whole (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Flax Seeds100 grams (x1)109% DV
  • Flax Seeds1 cup, whole (x1)183% DV
  • Flax Seeds1 tbsp, whole (x1)11% DV

Sugar Comparison


50g = Full Bar
  • Flax Seeds100 grams (x1)3% DV
  • Flax Seeds1 cup, whole (x1)5% DV
  • Flax Seeds1 tbsp, whole (x1)0% DV

Iron Comparison


18mg = Full Bar
  • Flax Seeds100 grams (x1)32% DV
  • Flax Seeds1 cup, whole (x1)53% DV
  • Flax Seeds1 tbsp, whole (x1)3% DV

Calcium Comparison


1300mg = Full Bar
  • Flax Seeds100 grams (x1)20% DV
  • Flax Seeds1 cup, whole (x1)33% DV
  • Flax Seeds1 tbsp, whole (x1)2% DV

Potassium Comparison


4700mg = Full Bar
  • Flax Seeds100 grams (x1)17% DV
  • Flax Seeds1 cup, whole (x1)29% DV
  • Flax Seeds1 tbsp, whole (x1)2% DV
Macronutrients
Food ##1#2#3
Weight (g)10016810
Calories
(%DV)
534
(27%)
897
(45%)
55
(3%)
Fat (g)
(%DV)
42.2
(65%)
70.8
(109%)
4.3
(7%)
Protein (g)
(%DV)
18.3
(37%)
30.7
(61%)
1.9
(4%)
Carbohydrates (g)
(%DV)
28.9
(10%)
48.5
(16%)
3
(1%)
Sugar (g)
(%DV)
1.6
(3%)
2.6
(5%)
0.2
(0%)
Fiber (g)
(%DV)
27.3
(109%)
45.9
(183%)
2.8
(11%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
3.7
(18%)
6.2
(31%)
0.4
(2%)
Net Carbs (g)1.62.70.2
Trans Fats (g)~~~
Minerals
Food ##1#2#3
Weight (g)10016810
Calcium (mg)
(%DV)
255
(20%)
428.4
(33%)
26.3
(2%)
Iron (mg)
(%DV)
5.7
(32%)
9.6
(53%)
0.6
(3%)
Potassium (mg)
(%DV)
813
(17%)
1365.8
(29%)
83.7
(2%)
Magnesium (mg)
(%DV)
392
(93%)
658.6
(157%)
40.4
(10%)
Phosphorus (mg)
(%DV)
642
(51%)
1078.6
(86%)
66.1
(5%)
Sodium (mg)
(%DV)
30
(1%)
50.4
(2%)
3.1
(0%)
Zinc (mg)
(%DV)
4.3
(39%)
7.3
(66%)
0.4
(4%)
Copper (mg)
(%DV)
1.2
(136%)
2
(228%)
0.1
(14%)
Manganese (mg)
(%DV)
2.5
(108%)
4.2
(181%)
0.3
(11%)
Selenium (μg)
(%DV)
25.4
(46%)
42.7
(78%)
2.6
(5%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)10016810
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0.6
(1%)
1
(1%)
0.1
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
1.6
(137%)
2.8
(230%)
0.2
(14%)
Riboflavin (B2) (mg)
(%DV)
0.2
(12%)
0.3
(21%)
0
(1%)
Niacin (B3) (mg)
(%DV)
3.1
(19%)
5.2
(32%)
0.3
(2%)
Pantothenic acid (B5) (mg)
(%DV)
1
(20%)
1.7
(33%)
0.1
(2%)
Vitamin B6 (mg)
(%DV)
0.5
(28%)
0.8
(47%)
0
(3%)
Folate (B9) (μg)
(%DV)
87
(22%)
146.2
(37%)
9
(2%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
87
(22%)
146.2
(37%)
9
(2%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
87
(22%)
146.2
(37%)
9
(2%)
Choline (mg)
(%DV)
78.7
(14%)
132.2
(24%)
8.1
(1%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Beta Carotene (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Alpha Carotene (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Beta Cryptoxanthin (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lutein + Zeaxanthin (μg)6511093.767.1
Vitamin E (mg)
(%DV)
0.3
(2%)
0.5
(3%)
0
(0%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
4.3
(4%)
7.2
(6%)
0.4
(0%)
Vitamin K1 (Dihydrophylloquinone) (μg)000
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)10016810
Water (g)711.70.7
Ash (g)460
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)10016810
Sucrose (g)1.21.90.1
Glucose (g)0.40.70
Fructose (g)000
Lactose (g)000
Maltose (g)000
Galactose (g)000
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)10016810
Omega 3s (mg)
(%DV)
22813
(1426%)
38326
(2395%)
2350
(147%)
Omega 6s (mg)59109929609
Omega 3 to Omega 6 Ratio3.863.863.86
Omega 6 to Omega 3 Ratio0.260.260.26
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)000
13:0 (mg)~~~
14:0 (mg)8131
15:0 (mg)581
16:0 (mg)21653637223
17:0 (mg)18302
18:0 (mg)13302234137
20:0 (mg)52875
22:0 (mg)52875
24:0 (mg)31523
Monosaturated Fats (mg)752712645775
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)24402
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)735912363758
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)671137
22:1 undifferentiated (mg)13221
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)641087
Polyunsaturated Fats (mg)28730482662959
18:2 undifferentiated (mg)59039917608
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~~~
18:3 undifferentiated (mg)22813383262350
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)7121
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)000
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)000
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)000
Fatty acids, total trans-monoenoic (mg)~~~
Fatty acids, total trans-polyenoic (mg)~~~
Phytosterols (mg)~~~
Stigmasterol (mg)1118.481.133
Campesterol (mg)4575.64.635
Beta-sitosterol (mg)901519
Amino Acids
Food ##1#2#3
Weight (g)10016810
Betaine (mg)350
Tryptophan (mg)
(%DV)
297
(106%)
499
(178%)
31
(11%)
Threonine (mg)
(%DV)
766
(73%)
1287
(123%)
79
(8%)
Isoleucine (mg)
(%DV)
896
(64%)
1505
(108%)
92
(7%)
Leucine (mg)
(%DV)
1235
(45%)
2075
(76%)
127
(5%)
Lysine (mg)
(%DV)
862
(41%)
1448
(69%)
89
(4%)
Methionine (mg)
(%DV)
370
(51%)
622
(85%)
38
(5%)
Cystine (mg)
(%DV)
340
(118%)
571
(199%)
35
(12%)
Phenylalanine (mg)
(%DV)
957
(109%)
1608
(184%)
99
(11%)
Tyrosine (mg)
(%DV)
493
(56%)
828
(95%)
51
(6%)
Valine (mg)
(%DV)
1072
(59%)
1801
(99%)
110
(6%)
Arginine (mg)19253234198
Histidine (mg)
(%DV)
472
(67%)
793
(113%)
49
(7%)
Alanine (mg)925155495
Aspartic acid (mg)20463437211
Glutamic acid (mg)40396786416
Glycine (mg)12482097129
Proline (mg)806135483
Serine (mg)9701630100
Hydroxyproline (mg)17529418

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.